18
Mar
Sunday, March 19th
Oly WOD
Hang Snatch
1-1-1-1-1
Hang Clean
1-1-1-1-1
CrossFit WOD
5 rounds for time of:
10 kettlebell clean and jerks, 2 x 24/16kg
3 muscle-ups
Post time to comments.
Oly WOD
Hang Snatch
1-1-1-1-1
Hang Clean
1-1-1-1-1
CrossFit WOD
5 rounds for time of:
10 kettlebell clean and jerks, 2 x 24/16kg
3 muscle-ups
Post time to comments.
I did this in 11:06 Rx on Friday. All lungs.
Chad, Jo, JoJo, Baston – Are you doing 17.4 on Monday? If so, what time?
chad and i are going today open gym
I did 17.4 in FL already and I can barely walk right now. Safe to say I will never attempt that wod ever again.
OLY
Hang Snatch Singles (from top of knees)
85 – 90 – 95 – 100F – 100F – 100F
Hang Clean Singles (from top of knees)
110 – 115 – 120 – 125 F – 125 F – 125
OLY
Hang Snatch Singles (from top of knees)
85 – 90 – 95 – 100F – 100F – 100F
Hang Clean Singles (from top of knees)
110 – 115 – 120 – 125 F – 125 F – 125
Oly with Coach Mel
Hang Snatches
93 – 98 – 103 – 108(f) – 108
Hang Cleans
133 – 143 – 148 – 153 – 158(Fx2) – 158# clean PR!
Pull up practice, handstand practice & 100 situps to cash out.
Oly with Coach Mel
Hang Snatches
93 – 98 – 103 – 108(f) – 108
Hang Cleans
133 – 143 – 148 – 153 – 158(Fx2) – 158# clean PR!
Pull up practice, handstand practice & 100 situps to cash out.
Oly
Hang Snatch – 90# PR at 85 and 90#
Hang Clean – 110#
WOD
16:02 scaled
weight Rx 16kg
3 kipping pull ups
3 ring dips w small red band
Oly
Hang Snatch – 90# PR at 85 and 90#
Hang Clean – 110#
WOD
16:02 scaled
weight Rx 16kg
3 kipping pull ups
3 ring dips w small red band
Oly: hang snatch-150#
Hang clean- 260#… 265 was close
Wod: 12:17 rx. Did squat cleans for the first round.. unclear which felt better
Oly: hang snatch-150#
Hang clean- 260#… 265 was close
Wod: 12:17 rx. Did squat cleans for the first round.. unclear which felt better
Wod: 16:46 rx
Bench:
135 x 10
145 x 8
155 x 6
165 x 4
180 x 1.5 (2f)
Ambitious attempt for 2 after the wod
Wod: 16:46 rx
Bench:
135 x 10
145 x 8
155 x 6
165 x 4
180 x 1.5 (2f)
Ambitious attempt for 2 after the wod
17.4- 174 Rx, 11:19 tiebreak
+2 from last year. that row…
11:19!
17.4- 174 Rx, 11:19 tiebreak
+2 from last year. that row…
11:19!
WOD 15:41 with Rx weight, scaled 3 C2B + 3 ring dips
Hands hurt a lot today i dunno
OG mobility stuff
WOD 15:41 with Rx weight, scaled 3 C2B + 3 ring dips
Hands hurt a lot today i dunno
OG mobility stuff
6×5’/3’rest row
Shoulder pt
6×5’/3’rest row
Shoulder pt
Oly
Snatch – from the high hang @ 63, working on getting under faster
Clean – also from high hang up to 98
Wod
11:56
@12kg
3 pull ups
3 ring dips
Oly
Snatch – from the high hang @ 63, working on getting under faster
Clean – also from high hang up to 98
Wod
11:56
@12kg
3 pull ups
3 ring dips
17.4
Last year I didn’t make it to the HSPU, it sucked, I sucked at deadlifts and never wanted to work on them. I’d scale in daily workouts and had a ton of excuses. After 16.4 my goal was to improve on deadlift, and at the announcement of this repeat I was excited to see how I improved in the last year. I enjoy the open because it helps me see what I can improve on and helps me continue to work towards being in the best shape of my life. *steps off soapbox*
173rx (8 HSPU!, 3 miserable no reps) and 12:17 off the rower
Thanks for all the cheers and support
17.4
Last year I didn’t make it to the HSPU, it sucked, I sucked at deadlifts and never wanted to work on them. I’d scale in daily workouts and had a ton of excuses. After 16.4 my goal was to improve on deadlift, and at the announcement of this repeat I was excited to see how I improved in the last year. I enjoy the open because it helps me see what I can improve on and helps me continue to work towards being in the best shape of my life. *steps off soapbox*
173rx (8 HSPU!, 3 miserable no reps) and 12:17 off the rower
Thanks for all the cheers and support
Today’s WOD sounds deceivingly simple but was hella hard. 16:28 12 kg kb 6 pull-ups with green band 6 strict push-ups
Back stretching
Pull up progression
And my jump rope arrived today, woohoo!
Great job today, Johanna, Chad, and Elena on 17.4! ????????????????????????????
Today’s WOD sounds deceivingly simple but was hella hard. 16:28 12 kg kb 6 pull-ups with green band 6 strict push-ups
Back stretching
Pull up progression
And my jump rope arrived today, woohoo!
Great job today, Johanna, Chad, and Elena on 17.4! ????????????????????????????
Bropen:
55 dumbbell chest flies with 35 lbs
55 skull crushers with the curl bar and 25 lb plates
55 bent over row with 135 lbs
55 shoulder shrugs with 185 lbs
13 min cap
Worked up to 8 shoulder shrugs